Ardha Bhekasana

The name comes from the Sanskrit words 'bheka' meaning frog, 'asana' meaning posture and 'ardha' meaning half.

Instructions: Lie on your belly. Press your forearms against the floor and lift your head upper torso. Bend your right knee and bring the heel toward the buttock of the same side. Clasp this foot with your right hand while supporting the raised body on your left forearm. The base of your right palm should be pressing the top of the right buttock. Turn the right elbow towards the ceiling . Be sure to keep your knee in line with your hip. Don't push your foot too hard if it hurts your knee. Keep your shoulders open and square and ensure that you do not bend towards the left arm or shoulder. Hold the posture for 30-60 seconds. Repeat on the other side. Do three to four sets.


  • It strengthens the back and the spine.
  • It relieves pain in the heels due to calcaneal spurs and in knees due to gout.
  • It Stimulates the organs of the abdomen and improves digestion.
  • It stretches and rejuvenates the thorax, groin and the knee joints.
  • It strengthens joints and muscles throughout the body.


  • This asana should not be practiced by persons suffering from spinal or knee injuries.